Desizeme - Dieting, Weight Loss, Calorie Control

Best Fruits and Vegetables to Help You Lose Weight?

People are encouraged to eat more fruit and vegetables to improve their general health and increase life expectancy. But until recently there was no reliable information about which fruits and vegetables are better for people trying to lose weight.

Does variations in dietary fiber and the glycemic load (GL) make a difference?

Adjustments were made for lifestyle variables, including smoking status, physical activity level, daily hours of inactivity (sitting) and hours of sleep.

Study Conclusions

The conclusions from the study were:

► As expected starchy vegetables such as potatoes, and pumpkin was linked to to weight gain

► Eating an extra piece of fruit a day produced a weight loss of 0.5 lb or 0.24 kg, so two extra fruit portions a day lead to a weight loss of 1 lb. Eating 4 extra pieces of fruit a day produced a weight loss of 2 lb or 1 kg.

► The best fruits were berries, apples and pears.

► The most effective fruits from best to worst (see the image) were:

Blueberries

Prunes

Apples and Pears

Strawberries

Raisins and Grapes

Avocados

Grapefruit

Melon

Bananas

Oranges

Peaches, Plums, Apricots

► Eating an extra daily portion of vegetables was only about half as effective. Eating and extra serving of vegetables produced a weight loss of 0.25 lb or 0.11 kg. So eating an extra 4 pieces of vegetables produced a weight loss of 1 lb or 0.5 kg.

► The highest weight loss occurred for lower-glycemic vegetables rich in fiber. Cruciferous vegetables, such as Brussels sprouts, broccoli and cauliflower were most effective.

► For vegetables, weight gain was associated with eating higher-glycemic, lower-fiber and starchy vegetables. Examples of these vegetables were potatoes, corn, peas, cabbage and carrots.

► While weight changes appear to be small, eating and extra 2-4 portions of BOTH fruits and vegetables could be very effective long term, especially when combined with reducing calorie intakes, portion sizes at mealtimes and increased activity.

► Eating extra servings of berries, daily, was associated with an average 1.1 pound reduction in weight gained; apples and pears 1.2 pounds with less weight gained, but citrus fruits only showed a 0.3 pound lower gain over 4 years.

► Adding an extra daily serving of tofu or soy to the diet was associated with about 2.5 pounds less weight gained

► Eating extra servings of carrots and peppers were associated with small reductions in weight gains, but potatoes, peas and corn were not, and were associated with weight increases over 4 years.

Summary Graphics Displaying the best fruit and vegetables for losing weight

Comparison of the weight change associated with eating and extra portion of fruit or vegetables, daily over a 4 year period. Source: adapted from http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1001878Comparison of the weight loss expected from eating one extra portion of fruit daily. Source: adapted from http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1001878Comparison of the weight loss expected from the best and mot effective fruit and vegetables. Source: adapted from http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1001878

Images for Study

Berries are the most effective fruit for losing weight. Source: Public DomainStarchy vegetables are not good for losing weight. The leafy green vegetables, rich in fiber are better. Source: Public DomainWhich fruit is the most effective for helping you to lose weight. Find out here. Source: Public Domain